We all have those days where we get extra busy, or wake up just a little bit late, and are worried about squeezing in a workout so we don’t fall out of our routine. Well, we are here to tell you that it doesn’t take hours to get a killer sweat-sesh in. Sometimes all you need is a good workout that you can do anywhere, so you can get in, get sweating, and get on with your day. Don’t believe us? Just follow these 6 ab-burning moves from our trainer, Mike Alexander of Madfit, and you’ll see what we mean. The best part about this workout is that it requires no gym and no special equipment—just your body and some determination to get fit! So without further ado, let’s get to our On-the-Go Abs...
Begin this move with your knees bent at a 90-degree angle, so that your calves are parallel to the floor. From this position, pull your knees toward your belly button, lifting your backside off the mat. Make sure your core is doing the work here—a good way to do this is to keep your head flat on your mat, so you don’t cheat your abs out of the burn, and so you don’t strain your neck. Lower legs back to starting position, and repeat, keeping knees at a 90-degree angle the entire time. Do this 15-18 times for 3 sets.
Start by placing a pillow behind your back, and sitting on the very edge of the pillow (when you lean back, the pillow should create a pivot point for your spine, much like a Swiss ball). Keep knees bent and fold arms across your chest—make sure those elbows are lifted off your chest! From this position, use your core muscles to sit up. Make sure to keep it slow and controlled, rather than swinging to propel yourself forward. Repeat this move 15-18 times for 3 sets.
This move is pretty straightforward, but boy is it a killer! Assume a basic plank position, with forearms flat on your mat, feet slightly apart. The key here is to NOT connect your hands in any way, to really burn out those abs. Keep your line of sight straight down at your mat and extend fully through your legs to engage your glutes and hamstrings. Imagine a ruler going from the tip of your head to your heels to keep your body straight. Hold for 60 seconds.
To begin, sit up straight with knees bent. Lean back a few inches until you feel your core muscles engage. From this position, extend your arms straight outward, like a rod is going from your chest to your hands. Using your core and oblique muscles, rotate your arms and torso to one side. Return to center, pausing briefly, then rotate to the other side. Repeat the motion, making sure not to swing your body—let your core do the work! Do this 20 times (10 on each side) for 3 sets.
Begin by lying on your back, bringing your legs into a Figure 4 position (one leg bent at 90-degrees, the other ankle crossing over the knee so that your legs mimic an upside-down ‘4’ shape). With hands behind your head, rotate your torso so that your elbow reaches your opposite knee. Tip: Keep your arms flat behind your head (do NOT bring in your elbow to reach your knee!). Repeat 15 reps on each side, for 3 sets.
Start this move by assuming a standard plank position, with hands placed just slightly wider than your shoulders. Bring one knee forward, rotating toward your opposite elbow. Make sure to keep your core engaged the entire time. Return to starting position, and perform the move with the other leg. Repeat the move, alternating between legs. Don’t do this move too slow—pick up some speed to get your heart rate going, but keep those abs tight! Do this 18-20 times for 3 sets (do an even number so that each leg performs the same number of reps!).
To cool off after your workout, release the tension in your abs and lower back with these cat and cow poses. Start on all fours, and first tuck your head into your chest and curl your torso inward, so that your back stretches in an arch toward the ceiling (like a cat). Slowly assume cow position by bringing your head up and bending your spine in the opposite direction, so that your belly button is reaching for the floor. Repeat this at your own pace until relaxed. Thanks again to our trainer, Mike, for showing us this super versatile ab workout. We will definitely be trying it when we’re on-the-go! Check out more of his work on Madfit.com or on Instagram. What about you guys? Will you be burning those abs with us? Xx Team GM Photos: Nicholas Scarpinato for GrayMalin.com